You need to enable JavaScript to run this website.
Featured
Join
Search Icon
Nutrition, Good Food

Coumarin: The Surprising Compound Found in Popular Holiday Dishes you Should Look Out For

Goodfeedstaff founding_member
Goodfeedstaff
Jlavraie25 contributor

Written by

Juliana Jaramillo

We all know the holidays often lead us to indulge in foods that we might otherwise consume in moderation: high amounts of carbs, sugars, and fats are all part of traditional holiday foods not only in the US but often all across the world. When thinking of dangerous or unhealthy ingredients a lot of things can come to mind; most of us probably picture fast food, candy, fried or processed foods, etc. However, an ingredient that fewer people (if any) would think of as potentially dangerous is found in many popular fall and winter desserts, drinks, and dishes. Coumarin is a compound found in plant-derived ingredients such as cinnamon, Tonka beans, and sweet clover, and at high levels of consumption, it is tied to liver toxicity, certain kinds of cancers, breathing issues, mouth sores, and more. The good news is, most people rarely consume more than the recommended amounts of coumarin, and that tonka beans, wherein it is found in larger concentration, are banned in the US.

Another interesting fact I learned while reading about coumarin is that there are two different kinds of cinnamon widely used in the world, Ceylon, and Cassia. These can be quite different in quality and have slightly different flavor profiles. Ceylon cinnamon mostly comes from Sri Lanka and contains only traces of coumarin; however it is more expensive and harder to find in the US (You can try to find it in verified stores online); the Cassia kind, however, is the most widely used and what we can mostly find at the grocery store. Cassia cinnamon mostly comes from China and Indonesia and has a bolder, spicier flavor and a lot more coumarin. At this point, you’re probably wondering if it is safe to enjoy your favorite cinnamon-containing treats, and the answer is yes. According to Healthline, the coumarin content of ground Cassia cinnamon may range from 7 to 18 milligrams per teaspoon (2.6 grams), but even to reach the recommended Tolerable Daily Intake (TDA) of coumarin in cassia, a person would need to consume 2g of cinnamon daily for several weeks.

There are many benefits of consuming cinnamon in moderation, such as lowering inflammation and blood pressure, getting high levels of antioxidants, and even enjoying its antimicrobial properties, which far outweigh the health risks of coumarin. We often hear that we must do everything in moderation, but it’s good to know that this extends to even cinnamon consumption. So unless you’re participating in the “cinnamon challenge” (is this still a thing?) or taking cinnamon supplements that exceed the recommended daily dosage, you’re good to continue enjoying the popular spice. If you are a person who on the same day adds cinnamon to their coffee, eats cinnamon buns, and adds the spice to sauces and savory dishes, you might need to reconsider your habits, but if you enjoy sprinkling a bit of the spice once in a while, you shouldn't worry too much.

Sources:

You might also like